Friday WOD – 030317

Captain Joe

Captain Joe

WCCF INTRAMURAL OPEN
Here is the final heat list for FNL:https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

Please arrive at least 30:00 prior to your FNL Heat to warm up!

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness & Fitness
OPEN WORKOUT 17.2 – Please arrive at least 30:00 prior to your FNL Heat to warm up!

RX:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

SCALED:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Performance
1. Stay tuned for specific work to complete prior to hitting 17.2

2. OPEN WORKOUT 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

3. Cool down: Bike/row 15-20:00 @Easy pace